Easy #tips to #lower #cholesterol

“Cholesterol is one of the main causes of heart problems in people around the world” points out our expert Eileen Canday, Chief Dietician at The Breach Candy Hospital. She reveals the best solution to lowering cholesterol, “Changing what you eat can lower your cholesterol and improve your lipid profile.” In the next few slides, we elaborate the different ways to lower cholesterol, increase your lifespan and stay fit.

About-cholesterol-Easy-tips-to-lower-cholesterolTry these easy tips to lower cholesterol and in no time these simple changes in your lifestyle will give you healthy cholesterol levels.
Ways of lowering cholesterol: Strategy to lowering cholesterol

Our expert, Eileen shares the best ways to lower cholesterol, “Add foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis. At the same time, cut back on foods that boost LDL.”

She goes on to break down the different aspects of lowering cholesterol: “Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.”

Ways of lowering cholesterol: Understanding LDL and HDL

Harmful LDL creeps upward and protective HDL drifts downward largely because of diet and other lifestyle choices. Genes play a role too — some people are genetically programmed to respond more readily to what they eat; however, conquering genetic predisposition isn’t entirely impossible. Changing lifestyle choices can give you great results in quality of living.
-The saturated fats found in red meat, milk and other dairy foods, and coconut and palm oils directly boost LDL. Hence cutting back on saturated fat is extremely important. Try substituting low-fat or skim milk for whole milk; olive oil or a vegetable-oil for butter; baked fish or chicken for fried.
-Trans fats are a byproduct of the chemical reaction that turns liquid vegetable oil into solid margarine or shortening and that prevents liquid vegetable oils from turning rancid. Trans fats boost LDL as much as saturated fats do. They also lower protective HDL.
Ways of lowering cholesterol: How to lower cholesterol

Dr. Arvind Agarwal, Senior Consultant with Internal Medicine from Delhi based Sri Balaji Action Medical Institute states some important points to lower cholesterol, “A diet rich in fibre consisting of oats and salads is generally recommended for patients with high cholesterol. Also, people suffering from cholesterol should avoid taking foods rich in fats and carbohydrates. A high protein diet that includes pulses, eggs etc. is also good for such patients. A person having high cholesterol should engage in aerobic exercises for 30 minutes daily. Activities like cycling and running are also said to reduce cholesterol.

Ways of lowering cholesterol: Diet for lowering cholesterol

Priya Kathpal, Nutritionist at BCube Advanced Sports Nutrition suggests ways to lower cholesterol:

Soluble fiber helps reduce the bad cholesterol in body; sources of soluble fiber are oats, apples, kidney beans, prunes.

Omega 3 fatty acids reduce the risk of high blood pressure and also reduce development of blood clots. Sources of omega 3 fatty acids are salmon, mackerel, ground flaxseeds.

Handful of nuts especially walnuts and almonds keep blood vessels healthy as they are rich in good quality fats.

Olive oil typically extra virgin olive oil is a great mix of antioxidants that not only lowers the bad cholesterol but also maintains the good cholesterol.

Consumption of soy and products made from them like tofu have shown to reduce blood cholesterol.

Deep coloured fruits are rich in antioxidants that avoid damage of bad cholesterol thus reducing the risk of heart diseases.

Allicin in garlic helps reduce the bad cholesterol and increase good cholesterol.

Ways of lowering cholesterol: Importance of oats

Eileen Canday elaborates on why oats play a crucial role in lowering cholesterol, “Oats are high on every “foods to lower cholesterol” list, due to the simple fact that they are rich in fiber. The soluble fiber contained in oatmeal will reduce the LDL levels in your body, and even 5 or10 grams of this fiber will be instrumental in helping lower your cholesterol. Oats also contain beta-glucol, which helps to absorb the LDL cholesterol, process it, and expel it from the body in your excrement.”
Ways of lowering cholesterol: Lifestyle changes for lowering cholesterol

Lose weight:

Eileen Canday suggests that in order to lower cholesterol one should lose unnecessary weight. She rationales with you the importance of weight loss, “Carrying some extra pounds even just a few, would contribute to high cholesterol. So losing as little as 5 to 10 pounds (about 2 to 5 kilograms) can help reduce cholesterol levels. Start by taking an honest look at your eating habits and daily routine. Consider your challenges to weight loss and ways to overcome them. If you eat when you’re bored or frustrated, take a walk instead. If you pick up fast food for lunch every day, pack something healthier from home. If you’re sitting in front of the television, try munching on carrot sticks instead of potato chips as you watch. And, look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator. Take stock of what you currently eat and your physical activity level, and slowly work changes in.”
Ways of lowering cholesterol: Lifestyle changes for lowering cholesterol

Eat heart-healthy foods

As mentioned earlier, it is important to lower LDL to be fit. Dietician, Eileen explains, “Even if you have years of unhealthy eating under your belt, making a few changes in your diet can reduce cholesterol and improve your heart health. Choose healthier fats. Saturated fats, found in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol. One should get no more than 10 percent of your daily calories from saturated fat. Instead, choose leaner cuts of meat, low-fat dairy and monounsaturated fats, found in olive, peanut and canola oils for a healthier option.”

Ways of lowering cholesterol: Lifestyle changes for lowering cholesterol

Exercise on most days of the week

Here Eileen emphasizes the importance of exercise to reduce bad cholesterol, “Whether you’re overweight or not, exercise can reduce cholesterol. Better yet, moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. Work up to 30 to 60 minutes of exercise a day. Remember that adding physical activity, even in 10-minute intervals several times a day, can help you begin to lose weight.”


Taking a brisk daily walk during your lunch hour

Riding your bike to work

Swimming laps

Playing a favourite sport

To stay motivated, join an exercise group as any activity is helpful.


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